Welcome! These full body and functional workouts will make you stronger, faster and increase your resilience to injury.
I use a training cycle that generally follow this pattern:
Strength and Power Training
Endurance / Work Capacity Training
All workouts will contain some high intensity training - which targets cardio.
Feel free to jump in with us whatever you current fitness level. Just let me know so I can adjust the workout to your needs. (If you are working out on your own – feel free to send me a message!)
Conditioning Class: These workouts are challenging and dual purposed. If you are already in shape, active in your sport of choice and would like a handy, go-to workout to round things out – this will work well. If you would like to get into shape, or begin to build overall athleticism – these workouts are for you.
Advanced Class: We will be using the Power to the People strength protocol for 5 weeks starting Jan 22nd.
These workouts are hard. They take strong, fit people and make them stronger and fitter. Instructor approval required. I'm looking for the ability to properly execute a KB Swing, Clean & Press, Snatch. Men should be able to do 10 real pull-ups (no kipping) women should be able to do 5. It will help if you are comfortable with basic powerlifts or Olympic lifts - particularly deadlifts and squats.
Quite a few of us are training for the up coming Goruck Challenge in Anchorage - May of 2014. The Advanced Class workouts, between now and May will be designed with the Challenge in mind. Feel free to join our team!
Wednesday, December 30, 2009
30-Dec-2009 Advanced Core
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
Turkish Get Ups switch hands each rep. focus on form not reps
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5